Pantry Staples for Plant-Based Cooking

Adopting a whole food, plant-forward dietary pattern is a snap when you have a well-stocked pantry. Use the following list, courtesy of the Trinity Health Lifestyle Medicine team, to make sure your cupboards have all the ingredients you need to make tasty, nourishing meals in a flash.

• Whole grain crackers
• Pasta: Whole wheat pasta, bean-based, or brown rice, or microwavable whole grain packets
• Canned beans or lentils (look for low sodium or rinse after opening)
• Dry beans or dry lentils
• Canned fruits (canned in their own juices)
• Canned vegetables (low or no-sodium)
• Canned pumpkin
• Tomato products — no added sugar, no artificial sweeteners, only with extra virgin olive oil
• Pickles without added sugar
• Dehydrated mushrooms
• Nutritional yeast
• Coconut aminos (lower sodium substitute for soy sauces)
• Low-sodium vegetable broth
• Variety of vinegars
• Lemon or lime juice
• Mustard
• Tahini — ground sesame seeds (store in fridge once opened)
• Hummus — Middle Eastern spread made with tahini and chickpeas
• Nut butters (no added sugar)
• Raw nuts and seeds (unsalted if you can find it, store in fridge)
• Non-dairy milk (unsweetened)
• Herbal teas

Dinner Lentil Loaf Recipe

This recipe is adapted from Prevent and Reverse Heart Disease by Dr. Caldwell Esselstyn.

Ingredients:

2 medium onions, diced

1 garlic clove, minced

6 mushrooms, chopped

Splash of vegetable broth or water for sautéing

2 cups fresh spinach, chopped

1 package (8 ounces) of precooked lentils (or drained, canned lentils), mashed with a fork

2 cups rolled oats

1 cup brown rice, cooked

1 can (15 ounces) diced tomatoes, drained

2 teaspoons thyme

1 ½ teaspoons rosemary

Glaze:

3 tablespoons ketchup

1 tablespoon balsamic vinegar

1 tablespoon maple syrup

Instructions:

1. Preheat the oven to 350 degrees.
2. Sauté the onions, garlic, and mushrooms in the broth. When the onions soften, add the spinach.
3. Stir in the lentils, oats, rice, tomatoes, and herbs.
4. Prepare a baking sheet with parchment paper.
5. Form a loaf with your hands.
6. Mix the glaze and brush it on top of the loaf.
7. Bake for 45–60 minutes. Cool slightly before serving.

Note: Precooked lentils may be located in the refrigerated produce section or freezer aisle and are packaged in a plastic bag. Canned lentils work well, too, and are found in the canned bean aisle.

Trinity Health Michigan’s Lifestyle Medicine department offers invaluable virtual resources and classes to anyone in Michigan looking to jump start their journey to better health.

Learn more about Trinity Health Lifestyle Medicine and check out their free monthly culinary classes.